Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	56.5% 41g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.2% 5.94g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	5% 50mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.96% 279μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38.6% 3.1mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	7.3% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2.8 times more Vitamin B1, 6.6 times more Vitamin B3, 4.9 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin C, 18.7 times more Vitamin E and 28 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.5 times more Vitamin B2 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Cooked Ripe Red Tomatoes have 1.6 times more Copper, 4 times more Iron, 2.8 times more Manganese and 2.2 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.9 times more Calcium, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Selenium, 6.6 times more Sodium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.4 times more Fiber than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.1 times more Energy, 21.9 times more Saturated Fat, 2.9 times more Carbohydrate and 3.6 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Protein per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.